10 Rules of the 90/10 Nutrition Challenge

So as I mentioned before my buddy Ryan of B.A.S.E. Training came up with this 90/10 plan so you will see his name a lot here as he gets all the credit for it. He designed this whole thing so I am not renaming this challenge or any of this stuff, he did it and he gets the credit. Given that, let’s share the 10 rules he wrote up for being a part of the 90/10 nutrition challenge group. This will give you a better idea of what you are getting into if you decide to join one of these groups now or in the future. We will primarily be using Ryan’s Ladder (a modified version of Michi’s Ladder) as our basis for nutrition as you will see.

The Rules

Rule 1: There is no one way that is the best way to eat for everyone. Some things work well for some and not for others. If the guidelines given by me aren’t specific enough or the methods don’t suit your needs (for good reasons…not just because you don’t want to), we can discuss another way of eating that will still match the intent of the challenge and will work better for you. Ryan’s Ladder is an excellent guideline that should work well for almost everyone and will get results the way this challenge is designed, but I do understand that some people have special needs.

Rule 2: You must eat 90% of your daily, weekly, monthly and challenge intake from the Green Light Tier of Ryan’s Ladder. Percentage should be done by a total percentage of calories. In other words, for every 100 calories consumed, 90 calories should be from those Tiers. Yes, this means that you need to count calories for this challenge. If you do not use myfitnesspal.com for counting calories, check it out, it works very well. You can download the app too, very handy for on the go.

Rule 3: The remaining 10% of your daily, weekly, monthly, and challenge intake is ALLOWED to come (not SHOULD come) from the Yellow Light Tier. Again, this is by total percentage of calories consumed.

Rule 4: NONE of your intake should come from the Red Light Tier during this challenge. If you choose to break this, it should be a conscious decision for a special occasion and you need to be willing to admit it to the group and prepare to be scolded for it. Try not though, it’s only 60 days (or 30 depending on the challenge)

Rule 5: Understand during this challenge that no one is going to be perfect, including me, it’s tough. However, everyone should be honest. The group needs to hear when you messed up as well as when you did well. Use the group page on Facebook to communicate with your fellow challengers, encourage, ask for advice, and support each other.

Rule 6: There will be some foods that are not clearly in a Tier or are not listed. It is likely that if a food is not listed or there isn’t something close enough on the ladder then it is probably not a good food to eat. However, this may not always be the case. In those cases (which should be very few), you can either make the judgment call yourself or you can get in touch with me or the group to get an opinion.

Rule 7: Have a plan for when you are going to have your Shakeology so you are sure to get it in every day. I drink mine first thing in the morning right when I get to work but the important thing is to have a plan.

Rule 8: Commit yourself fully to this challenge. If you are not active in the FB group, I will be tagging you in posts and asking what you are up to. This is only 60 days, so be active and be honest and be a part of this challenge. You owe it to yourself as well as to your fellow challengers…they are depending on your support and are planning to support you.

Rule 9: Get rid of the junk in your house before the challenge starts. No, I don’t mean eat it all. If you have to, throw it away! Yes, just get rid of it.

Rule 10: Talk to your spouse or significant other or even roommates about this challenge before it starts and let them know what you are doing (get them involved too maybe). At least that way you will have a fighting chance of getting some support from them…or at least not sabotage. This is very hard if you do not have a supportive family. Trust me!! Make sure they are on board with you and even if they do not do it make sure they don’t “poke the bear”.

Some other things to think about:

– Take before photos

– Post photos of your meals to the group

– Announce weight loss throughout the challenge

How to Get Involved

Want to get involved in this challenge group? Simply CLICK HERE and fill out the registration form. It’s time to get healthy. We’re all in it with you!

This entry was posted
on Thursday, March 7th, 2013 at 6:58 pm and is filed under Nutrition.
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